Tue WOD and KMA

5/3/1 DLs
3x10 105 squats
3x15 24kg swings
3x5 GHR
9 min on bike.

KMA 4 11 min rounds of alternating technique
Frustrated at the lack of memory

Monday Memorial Day

Double Kettlebell WOD
Pushup--Swing-Press--Squat--Snatch

1-2-3-4-5-4-3-2-1

Then boating!!

Sat WOD and class

WOD 45 min of straight Krav with David'

Class
Combatives and Bearhug leverage on neck, and choke from front against wall. All in ring

531 M1 wk 1 bp

5/3/1 Bench M1 Wk 1
Topped out at 8x170

4x5 pullups chest to bar
3x5 dips
3x10 deadlifts

20m of pad hitting

531 M1 wk 1

3x5 DL maxed at 205
3x10 Box squats 95
3x20 20kg swings
10m bike

Sunday WOD

800M run
20 min EZ Kettlebell Workout
800M run

34:56 Total
avg orverall 148
Peak 172
Total cal 571
41 Recovery
Avg for 1 141
Avg for 2 147
Avg for 3 161

Saturday Fun

Saturday with the girls while Prisca Myrtle Beach

Farmers Market with Crepes
St Andrews to swim
(swim 300 yards)
(Bench 5x 135 155 175 185)
Mall to watch Firemans challenge, buy a shirt, get a free chicken sandwich
Roller Derby

Wed WOD and KMw2

5/3/1 Squats Month 1 Wk1
3x10 135 bensh
3xfail GHR

Womens
Elbow 1-2-3 1 to pad
Knees
Choke from Front two hand pluck
Choke from Front one hand pluck

Saturday WOD andKMO

WOD
Go for Max lifts with Will's new technique
Bench 205
DL 215
Squat 175

Putting 1 plate on boxes really helped squat

Did about 3x3 then singled up

KMO
Dogpile into card pick up into knee
Back and Side position
Round Kick High
Round Kick Low
Round Knee
Defense against round knee--absorbing

Wed WOD

25 practicing Will form
135#

DL
Bench Press
Squat

Will and KM A

Will
Worked on Bench Press and 4 resistance band stretches for bicep, shoulder, lat, and pec

KMA
Last man standing--throw each other out of ring
Full Progression front kicks including ice pick stab
Continued working with icepick stab defense
Escape and Evade, basically hide and go seek with burpees and firecrackers

Monday Crossfit

AMRAP in 20m
5 Pull Ups
10 Wall Balls
15 KB swings

~10-11 rounds

Finisher
10 min on stepper

Sat WOD

Practice Squatting and Dead lifting

Friday WOD

Childress and I

All Gun From Back

Tue Will and KM A

Will
Worked on DL

Km Advanced
Mat runs of favorites
From clinch fight for weapon
L1 strikes-360-defenses from chair
Spinning back kick
Defense against ice pick stab
Home invasion with "living room"

Monday WOD

20min chipper
20min on stepper